Just Another Manic Monday…

Hi All!

Well, I made it through my first week of exams in grad school and came out on the other side to tell the tale. I am extra proud of myself because I didn’t let all that studying derail my workouts, which meant a lot of early mornings to get my day started off on a sweaty note. I’ve really been having fun doing Amanda Bisk’s Fresh Body Fit Mind 20 minute workout circuits, and have been incorporating those with some of my own. It makes getting up at 5 am easier to know that you can just crank out a pre-arranged workout that will be O-V-E-R in 20 minutes – it makes the whole situation a lot more doable. Ta DA!

In other news, get ready for return of the recipes. I will be making and reviewing Oh She Glows Sweet Potato and Black Bean Enchiladas recipe this week. So far, so good – I made her recipe for the enchilada sauce from scratch recipe last night and literally licked the spoon clean because it was that good. I have high hopes for this recipe. My gym boo R and her bf (both meat eaters) lovedddd them, and said they were even better as leftovers. So there’s my food project for this week. Get excited to hear how that all goes down! ๐Ÿ˜€

I thought I’d share my Wicked Intense track workout, since my legs feel like lead bricks going up and down stairs today. It was inspired by some of my favorite body weight exercises, incorporating things I’ve done in small group training with Sarah that I just kind of threw together into my own workout. The distances are estimates based on my scientific observation of the indoor track at my school, so change them to suit your needs/fitness level and give it a go. Also, I really like listening to David Guetta’s One Love album while I do this, the continuous mix just goes from one song to the other without pausing, it gives my workout good flow and it’s good running music. Just a thought.

L’s Wicked Intense Track Workout

Warm-up: Jog around the track for 5 to 10 minutes, or until your legs feel warmed up.

Dynamic Exercises: Do some front leg swings, walking hip openers, high knees or whatever you feel like to get your legs ready to rumble.

Round One

Sprint: 6 – 8 x 100m with walking or slow jogging in between (I sprint down the long straight edge of the track that’s about 100 m, and walk or jog once I get to the curved section. Here’s where listening to your body comes into play: I usually repeat this without a true rest until I basically want to die, which means doing this 6 to 10 sprintsย in a row. You do you!)

Rest 60 – 90 seconds

Body Weight Exercises: Walking lunges and side squats

Rest 60 secondsย 

Round Two

Sprints: 6 – 8 x 100m sprints (Listen to your body)

Rest 60 seconds

Body Weight Exercises: Long jumps and frog jumps

Rest 60 seconds

Round Three

Sprints: 6 x 100m sprints

Rest 60 seconds

Body Weight Exercises: Walking lunges and side squats

Cool Down: Walk or slowly jog around the track for 5 minutes

Stretch

I added a shortย upper body workout after: holding a plank for as I long as I could, bear crawls (which made me dizzy and I promptly stopped) and then a bicep curl/tricep dip/push-up sequence of 12 reps each repeated three times. After all of that, I literally thought I might die, so I went home and make a Purple Power Smoothie and took the best shower of my life.

I hope you all have a great week this week!

With warmth,

L

 

 

Booyah Split Pea Soup

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Hi All! It’s been a little crazy here, as Booyahville is packing it up and getting ready to ship out of Boston. Three weeks from today, and all of my worldly possessions will be in the back of a 16 foot truck heading westward ‘ho! I am wildly balancing the mental scales between excitement and anxiety of the transition from Boston Career Gal to Small-Town Graduate Student. With the constant To-Do lists for work, my personal life and getting ready for my move swirling around me like a stock ticker, I am doing my best to stay committed to my active and healthy lifestyle. It’s not always easy: the holidays and being sick over the past two weeks have done a number to derail my progress (Like really, immune system? Don’t throw in the towel now, I need you!). BUT, I haven’t given up! I have started this week off on a great foot, with a slow and somewhat pathetic 7 mile run on Sunday (but I did it, DAMN IT!), small group training on Monday and a kick ass workout with R this morning, where we crushed arms, box jumps and abs. I’m back on track with workouts and eating things other than Thanksgiving leftovers, and this recipe is definitely a good one. It is super low calorie, fiber and plant-protein rich. To be perfectly honest, I had never tasted split-pea soup before I made this batch. I had no compulsion to try my hand at a plant-based version of this soup until I read that split peas have 23 grams of protein and 17 grams of fiber per 3/4 cup. Cue the heart-eye emoji! OH, HAI SPLIT PEAS. I loosely followed a generic recipe and threw in large amounts of booyah to make it taste awesome and far from bland. You can also have this soup two ways: chunky and funky, or smooth and soulful – aka you can leave it alone after simmering for an hour or two, or throw that whole sucker into a Vitamix or blender and blast it to create a silky smooth texture. Totally and completely up to you. Now let’s roll up our sleeves and get started, shall we?

Booyah Split-Pea Soup

Ingredients

  • 6 cups vegetable broth
  • 2 cups dried green split peas, rinsed and picked over
  • 1 medium onion, chopped
  • 3 – 4 large carrots, chopped
  • 3 celery ribs, chopped
  • 2 – 3 cloves of garlic, minced
  • 1/2 tsp dried basil
  • 1/2 tsp ground cumin
  • 1 bay leaf
  • 1 tsp poultry seasoning (includes thyme, sage, marjoram, rosemary)
  • 1 Tbsp olive oil
  • Sea salt and freshly ground black pepper to taste

Directions

  1. In a large saucepan, heat the olive oil and saute the onion over medium-high heat for 5 minutes until tender and fragrant. Add the garlic, carrot and celery and saute for 2 – 3 more minutes. IMG_4633
  2. Slowly pour in the veggie broth, split peas and herbs and bring to a boil. Reduce heat to low and cover, simmer for 1 hour or until peas are tender, stirring occasionally. IMG_4635
  3. Optional: Add salt and pepper to taste, allow to simmer for 10 more minutes. Remove from heat and cool slightly. In small batches, puree the coup in a blender. Return to the saucepan and reheat for 5 minutes. IMG_4639
  4. Enjoy! ๐Ÿ˜€

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I enjoyed this soup both blended and au natural (mostly because I was testing this recipe out for the first time). Honestly, I really liked them both – it’s really up to your personal preference. This recipe requires you to not be shy about adding extra spice after tasting. I feel that soups especially can tend towards bland if you’re afraid to really go for the booyah. ๐Ÿ˜‰ This recipe turned out awesome, and I truly hope that you guys enjoy it as much as I did! YUM. Enjoy that extra booyah from the plethora of plant-based protein so you can crush your next workout. ๐Ÿ˜›

With warmth,

L

Fave Cold Weather Running Gear

Happy Hump Day, all! I did my 5 mile loop this morning and the weather was a chilly 27ยฐF / -4ยฐC outside at 5 am. Brrrr! It’s actually starting to feel like November in Boston.

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When the weather changes significantly (or in weather conditions I’m unsure about), I religiously check Runner’s World What to Wear Running tool. The results of this tool seem more like a suggestion than a tried-and-true fact. More than half the time, I disregard their advice and usually just pick my outfit out on the fly. I feel like they really favor “light jacket, long sleeve technical shirt, tights and sports bra” as their main cool weather outfit. I mean, come on – they don’t even include VESTS in their tool, one of my favorite things to wear running when the temperatures drop. Also – which tights should I wear? The thin ones? Medium thickness? Lulu tech fleece? Brooks Utopia Thermals? I may spend too much time thinking about these things, but being comfortable while running is important to me. I am usually a victim of overdressing, which slows my pace down because I’m either too hot, awkwardly carrying my layers, or stressing about what hooligan is going to steal them out the bushes I’ve stuffed them into. So, I have rounded up my favorite cold weather running gear to share with you.

Ear warmer

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Hats are too warm for me unless we are talking arctic circle temperatures. I like to keep my ears warm, and still be able to put my hair in a pineapple on top of my head (although, there are cute ear warmer headbands with cutouts in the back for your ponytail, if that’s your thing). They are easy to slide up if you’re getting too hot, or even take off and stuff them into a pocket (that almost never happens to me – keeping my ears warm is a MUST). It’s also a bonus that this Lululemon Run and Done ear warmer features 360ยฐ reflectivity.

Running gloves

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I found these Mountain Hardwear gloves a few years ago, and I have been obsessed ever since (they have even made an appearance on one of my Friday Faves). This pair has features that I couldn’t do without – every single finger (not just thumb and pointer finger, as is standard with most running gloves) is touch screen compatible (yes), they feature fleecy cuffs to keep cold air out (yes!) and they have a fleece nose wipe patch on the back of the thumb (double yes!). Sadly, I’ve searched the internet high and low for this year’s model, and they must not be out yet. If you’re in the market, keep these features in mind – they are super useful. Also, it’s great to get running gloves with reflective features, as you want to be as reflective as possible when running in the dark to stay safe.

Fleece Running Pants

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Lululemon Toasty Tech II Tights

Let’s be honest: my buns get really cold when I’m running outside in the late fall and winter. To keep ’em warm, I am partial to Lululemon Tech Fleece pants, which have sadly gone up in price (UGH). They are great for 20 – 30ยฐF, but if it’s colder than that you definitely want to pull out the big guns: Brooks Seattle Tights. These are the tights to wear when you won’t skip your run because it’s snowing and blustery outside. I have an older pair (Brooks Utopia Tights) that are so warm, I save them for the coldest days. The Brooks Seattle Tights feature windproof and waterproof panels, zips at the ankles for easy on/off and if you get hot, and are meant to be worn below 20ยฐF.

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Brooks Seattle Tights

Marmot Kitzbuhel Insulated Vest

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This Marmot vest is my favorite vest for cold weather running. It doesn’t look like much, but BOY is it warm! It’s thin and lightweight, but the insulation packs a punch. It has quilted insulation and stretchy fleece panels down the side for warmth and movement. Of course, the zipper helps you regulate your temperature as you warm up or get cool, which I really like. Bonus: it’s not actually for running, so you can wear it in real life too. ๐Ÿ˜‰

Rulu and Wool Everything!

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I love Lulu’s Rulu fabric, but this year’s batch has been thinner than normal and not so great (womp womp). On my quest to move on to bigger and better, I’ve discovered Oiselle Wazzie Wool. Merino wool is nature’s answer for warmth, water-repellent, stink-free and breathable running gear. Oiselle has this super cute side-zip merino wool running top that will definitely be on my Christmas list this year. You can’t go wrong.

Speaking of wool…

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I am obsessed with merino wool running socks. There are lots of great options out there, but SmartWool is a fave. These PhD running socks are actually my favorite, and I wear them for every race (if you have small feet, you’re in luck! They are on sale at REI).

Safety First!

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In Boston, it gets dark really early (at like 4 pm). Nathan has some awesome products for visibility in low-light conditions. I have both the StobeLight and the Pulsar Stobe, which both hook on to your clothes or running shoes and provides visibility to cars, people and bikers. They are super bright and lightweight (so you don’t even remember they are there). It important to be visible so you stay safe while you are logging your miles.

Welp, I hope this helps, at least for now! I’ll be back with more of my favorite gear as the temperatures drop even more and as the snow comes to New England. ๐Ÿ˜€ This isn’t really a popular opinion, but late fall and winter are my favorite times to run outside. I actually LOVE running in the snow (you can take the girl out of Western New York, but not the WNY out of the girl). It’s much easier for my asthma lungs to breathe without pollen, and I like the cold and quiet since no one is half as crazy as I am and out running in the Baltic temps at 5 am. ๐Ÿ˜€

I hope you all have a booyah-filled day! Happy Hump Day, all!

With warmth,

L

Fall Booyah Salad

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Hi All! As you may have noticed, I’ve been a little behind the scenes recently. The reason? I’m moving! I am moving to another state and going to graduate school in January. I am really excited for all of these life changes, but of course with all those life changes comes stress and anxiety…which has done a number on my normally healthy lifestyle. Like, I ate toast for dinner twice last week. Yikes. The struggle is real!

What else can you do but get up, dust yourself off, and put your best foot forward to get back on track? ๐Ÿ™‚ I started off by making this amazing fall salad, full of my favorite fall flavors and topped off with a maple-balsamic dressing to DIE for. It’s the perfect make-ahead, so you can bring these salads for lunch all week, or combine together as the perfect starter for your Thanksgiving dinner. I tossed together fresh kale, roasted butternut squash, pomegranate-infused craisins, walnuts and tempeh bacon to create a one-0f-a-kind salad that will make everyone happy. Since I’ve been super busy, I bought a lot of pre-packaged ingredients to make my life easy as pie. I hope you enjoy it as much as I did!

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Fall Booyah Salad

Ingredients

Salad

1 48 oz package of cleaned and cut butternut squash

2 16 oz package of cleaned and cut kale

3/4 cup of pomegranate-infused craisins

1 1/2 cups of roughly chopped walnuts

2 8 oz packages of tempeh bacon (I used Lightlife Smoky Tempeh Fakin’ Bacon Strips)

Dressing

1/2 cup extra virgin olive oil

1/3 cup balsamic vinegar

3 Tbsp maple syrup

1 – 2 Tbsp Dijon mustard

Sea salt and freshly ground pepper, to taste

Directions

  1. Preheat your oven to 450ยฐF. In a large glass baking dish, toss your butternut squash chunks with a drizzle of olive oil, until they are evenly coated. Sprinkle with Herbamare (seasoned sea salt) and pepper. Roast the squash for 50 – 60 minutes, or until tender and the edges are browned, stirring halfway through. IMG_4508
  2. While the squash is roasting, whip up your dressing. Create an emulsion by whisking the balsamic vinegar, dijon mustard and maple syrup while slowly adding the olive oil. Add salt and pepper to taste.ย IMG_4521
  3. Cook your tempeh bacon. In a large non-stick skillet, heat 1 Tbsp of olive oil (or your favorite cooking oil) over medium-high heat. Place the tempeh bacon strips in the pan and fry until the edges are browned. Carefully flip them over and fry the other side, then transfer to a paper towel over a dinner plate to cool. IMG_4519
  4. Once your butternut squash is done roasting, assemble your salad. In a large bowl, combine kale, squash, craisins and walnuts. Toss the salad with the maple-balsamic dressing. Tear the tempeh bacon strips into smaller, bite-sized pieces and add to the salad. Re-toss, transfer to a serving dish and enjoy! ๐Ÿ˜€ IMG_4525IMG_4528IMG_4531IMG_4530

 

If you’re not a veg like me, you can easily substitute a different protein. You can always add extras if you’re not vegan, like goat cheese for a rich complement. I thought it was perfection as is, and found it to be the perfect lunch: full of protein, fiber, veggies and vibrant colors, enough to make you smile. I hope that you guys enjoy this as much as I did! I am looking forward to making it again for my family over the Thanksgiving holidays.

Fitness update: my gym bestie R got me into this 20 minute twice a day workout by Amanda Bisk, an Australian pole vaulter. I did my first 20 minute workout this morning with R and D and HOLY COW it was no joke! Now I can see why Amanda is super jacked. I’ll tell you all about it during this week’s Friday Faves. ๐Ÿ™‚

I hope everyone is having a happy, healthy week so far! Sending you all lots of BOOYAH to get your week started right. ๐Ÿ˜‰ xo.

With warmth,

L

 

L’s Vegan Parmesan Cheeze

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There are a multitude of different vegan “cheeze” recipes out there, but this one is my adaptation. Spoiler Alert: this week’s theme is pesto, so it will soon become clear why this is the first one of those posts. ๐Ÿ˜‰

L’s Vegan Parmesan Cheeze

Ingredients:

  • 1 cup walnuts (or cashews, or hazelnuts)
  • 1/3 cup nutritional yeast
  • 3/4 tsp kosher salt
  • 1/4 tsp garlic powder
  • 1/2 Tbsp olive oil

Directions:

Combine all ingredients into a food processor and blend.

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Yup, it’s as simple as that.

Holla!!

Don’t worry…

I’m still here! I’m currently in Maryland for a week-long work meeting, so our regularly scheduled Bubbles and Booyah program will return on Friday April 3 (including my epic race recap of my first ever trail half marathon, which was dooooope). Hope everything is going great with you guys, can’t wait to catch up with you all soon. ๐Ÿ˜€

With warmth, 

L

Xoxox

B & B is now on Facebook! Say Whaaaaat!

Bubbles and Booyah now has another home (think: Vacation home. Lake House. Cabin in the Woods. Condo in the City.) on Facebook for 2015, if you’re into that kind of thing. ๐Ÿ˜‰

Like Bubbles and Booyah’s page on Facebook and I’ll send you a hug and a mental high five, because I only have 11 likers and that is SO LAME (I feel so uncool right now).

Find me here: www.facebook.com/bubblesandbooyah

You know you want to.

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You’ll find my daily blog posts, plus all my other witticisms I know you guys love. I hope I get some Facebook trolls pronto so we can all have a little fun (jk not really).

Enjoy! And Happy New Year’s Eve (again).

L